{"id":8457,"date":"2021-12-29T15:34:59","date_gmt":"2021-12-29T14:34:59","guid":{"rendered":"https:\/\/www.lecercle-boxing.com\/?p=8457"},"modified":"2024-07-08T16:40:11","modified_gmt":"2024-07-08T14:40:11","slug":"home-boxing-training","status":"publish","type":"post","link":"https:\/\/www.lecercle-boxing.com\/en\/home-boxing-training\/","title":{"rendered":"Home boxing training: how to train boxing on your own?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"8457\" class=\"elementor elementor-8457\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6a2e862 first-img elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6a2e862\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-f263a2e elementor-hidden-mobile\" data-id=\"f263a2e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-d2b3d69\" data-id=\"d2b3d69\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-069cdc4 elementor-widget elementor-widget-image\" data-id=\"069cdc4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"683\" height=\"414\" src=\"https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2022\/06\/17-e1658743884185.png\" class=\"attachment-large size-large wp-image-10953\" alt=\"femme entrainement boxe maison\" srcset=\"https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2022\/06\/17-e1658743884185.png 683w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2022\/06\/17-e1658743884185-300x182.png 300w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-8b9a8eb elementor-hidden-mobile\" data-id=\"8b9a8eb\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-db43a12 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db43a12\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-ab32098 elementor-hidden-mobile\" data-id=\"ab32098\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-753fc00 sticky-somm elementor-widget elementor-widget-table-of-contents\" data-id=\"753fc00\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.title-related h3&quot;,&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;sticky&quot;:&quot;top&quot;,&quot;sticky_on&quot;:[&quot;desktop&quot;,&quot;tablet&quot;],&quot;sticky_offset&quot;:100,&quot;sticky_effects_offset&quot;:100,&quot;no_headings_message&quot;:&quot;Aucun titre n\\u2019a \\u00e9t\\u00e9 trouv\\u00e9 sur cette page.&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;sticky_anchor_link_offset&quot;:0}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tSommaire\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__753fc00\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-114f439 elementor-widget elementor-widget-html\" data-id=\"114f439\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<script>\n    \n    jQuery(document).ready(function(){\njQuery(window).scroll(function () {   \n   \n if(jQuery(window).scrollTop() > 500) {\n    jQuery('.sticky-somm').css('position','fixed');\n    jQuery('.sticky-somm').css('top','65px'); \n    jQuery('.sticky-somm').css('max-width','270px'); \n\n }\n\n else if (jQuery(window).scrollTop() <= 280) {\n    jQuery('.sticky-somm').css('position','static');\n    jQuery('.sticky-somm').css('top','');\n    jQuery('.sticky-somm').css('max-width','100%'); \n    \n }  \n    if (jQuery('.sticky-somm').offset().top + jQuery(\".sticky-somm\").height() > jQuery(\".related-posts\").offset().top) {\n        jQuery('.sticky-somm').css('top',-(jQuery(\".sticky-somm\").offset().top + jQuery(\".sticky-somm\").height() - jQuery(\".related-posts\").offset().top));\n    }\n});\n});\n<\/script>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-52b2066\" data-id=\"52b2066\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6b08b05 elementor-widget elementor-widget-breadcrumbs\" data-id=\"6b08b05\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"breadcrumbs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p id=\"breadcrumbs\"><span><span><a href=\"https:\/\/www.lecercle-boxing.com\/\">Accueil<\/a><\/span><\/span><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f8db618 elementor-widget elementor-widget-heading\" data-id=\"f8db618\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Entra\u00eenement boxe maison : comment s\u2019entrainer \u00e0 la boxe tout seul ?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-8b2daa3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8b2daa3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-121024c\" data-id=\"121024c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a582b87 elementor-widget__width-auto elementor-widget-mobile__width-inherit time-read elementor-widget elementor-widget-shortcode\" data-id=\"a582b87\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><span class=\"wtr-time-wrap before-content\">\ud83d\udcd6 Temps de lecture : <span class=\"wtr-time-number\">5<\/span> min<\/span><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-97636a4 elementor-mobile-align-center elementor-widget__width-auto elementor-widget-mobile__width-inherit elementor-widget elementor-widget-post-info\" data-id=\"97636a4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1136e29 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">le <\/span>\n\t\t\t\t\t\t\t\t\t\t<time>29\/12\/2021<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-110b6a4 elementor-mobile-align-center elementor-widget__width-auto elementor-widget-mobile__width-inherit elementor-widget elementor-widget-post-info\" data-id=\"110b6a4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1136e29 elementor-inline-item\" itemprop=\"author\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.lecercle-boxing.com\/en\/author\/hosea\/\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-author\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">par<\/span>\n\t\t\t\t\t\t\t\t\t\thosea\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b07efd elementor-widget elementor-widget-text-editor\" data-id=\"6b07efd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">La boxe anglaise est un sport qui ne se pratique pas obligatoirement en club. Si vous n\u2019avez pas le temps de vous d\u00e9placer dans une salle de boxe ou que vous pr\u00e9f\u00e9rez tout simplement vous initier \u00e0 la discipline chez vous, votre meilleure solution est de faire un <strong>entrainement boxe maison<\/strong>.<\/span><\/p><p><span style=\"font-weight: 400;\">Ce type de training vous permet de pratiquer <strong>quand vous le voulez<\/strong> et surtout <strong>comme vous le souhaitez<\/strong>. Cependant, sans coach pour vous dire quel exercice faire et quel rythme tenir, il peut \u00eatre difficile de s\u2019y retrouver.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Pas de stress, we got you Tiger ! Suivez le guide pour d\u00e9couvrir comment faire des <span style=\"text-decoration: underline;\"><span style=\"color: #0000ff; text-decoration: underline;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/www.lecercle-boxing.com\/entrainement-boxe\/\">entra\u00eenements de boxe<\/a><\/span><\/span> de qualit\u00e9 directement depuis chez vous.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-16e168d elementor-toc--content-ellipsis elementor-hidden-desktop elementor-hidden-tablet sticky-somm2 elementor-widget elementor-widget-table-of-contents\" data-id=\"16e168d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.title-related h3&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;marker_view&quot;:&quot;bullets&quot;,&quot;no_headings_message&quot;:&quot;Aucun titre n\\u2019a \\u00e9t\\u00e9 trouv\\u00e9 sur cette page.&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tSommaire\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__16e168d\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-451bbb2 elementor-widget elementor-widget-text-editor\" data-id=\"451bbb2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2><b>Round 1 : \u00e9chauffez-vous correctement<\/b><\/h2><p><span style=\"font-weight: 400;\">Comme dans tous sports de combat, un bon entra\u00eenement commence par un bon <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.lecercle-boxing.com\/echauffement-boxe\/\"><span style=\"color: #0000ff; text-decoration: underline;\">\u00e9chauffement<\/span><\/a><\/span>. Avant de monter sur le ring, vous devez correctement pr\u00e9parer votre corps pour pratiquer en toute s\u00e9curit\u00e9 et \u00e9viter de vous blesser.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Corde \u00e0 sauter ou jogging simple, on vous laisse choisir l\u2019\u00e9chauffement que vous pr\u00e9f\u00e9rez, mais <strong>\u00e9chauffez-vous<\/strong>. On vous a \u00e0 l&rsquo;\u0153il !<\/span><\/p><h3><b>Sautez comme les Champions<\/b><\/h3><p><span style=\"font-weight: 400;\">La corde \u00e0 sauter est un fondamental pour tous les adeptes de la boxe.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Faire de la corde \u00e0 sauter vous permet de faire rapidement monter la temp\u00e9rature de votre corps et de vous mettre en condition pour la suite de votre entrainement.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Pensez \u00e0 utiliser un <strong>timer<\/strong> ou un <strong>chronom\u00e8tre<\/strong> pour coordonner vos rounds et ne pas sauter sans but pr\u00e9cis. Commencez par exemple par 3 rounds de 1min30. Lors de vos prochains entrainements, vous pourrez progressivement allonger la dur\u00e9e des rounds jusqu\u2019\u00e0 3 minutes.\u00a0<\/span><\/p><h3><b>Courez Tiger, courez !<\/b><\/h3><p><span style=\"font-weight: 400;\">Si vous n\u2019avez pas de corde \u00e0 sauter sous la main, pas de soucis. Vous pouvez bien \u00e9videmment vous \u00e9chauffer de la mani\u00e8re la plus vieille du monde : <strong>en courant<\/strong>. Faites le tour de votre table, de votre salon, de votre maison, de votre jardin, ou de votre immeuble, bref, trottinez pendant au moins 10 minutes.<\/span><\/p><p><span style=\"font-weight: 400;\">Terminez ensuite votre \u00e9chauffement en pr\u00e9parant vos <strong>articulations<\/strong>. Cou, \u00e9paules, coudes, poignets, bassins, genoux et poignets, effectuez des rotations dans un sens puis dans l\u2019autre.<\/span><\/p><p><span style=\"font-weight: 400;\">Maintenant que votre rythme cardiaque a augment\u00e9 et que vous \u00eates pr\u00eats \u00e0 r\u00e9veiller votre Rocky Balboa int\u00e9rieur, enfilez vos gants de boxe, on est parti !\u00a0<\/span><\/p><h2><b>Round 2 : am\u00e9liorez votre technique de frappe<\/b><\/h2><p><span style=\"font-weight: 400;\">Vouloir encha\u00eener les coups de poings, c\u2019est bien, mais savoir comment bien le faire, c\u2019est mieux !<\/span><\/p><p><span style=\"font-weight: 400;\">Dans cette deuxi\u00e8me partie de l\u2019entrainement, vous allez am\u00e9liorer la forme et la pr\u00e9cision de vos frappes. Deux types d\u2019exercices sont possibles : avec du <a href=\"https:\/\/www.lecercle-boxing.com\/materiel-entrainement-boxe\/\"><span style=\"text-decoration: underline; color: #0000ff;\">mat\u00e9riel d&rsquo;entrainement<\/span><\/a> ou juste avec votre corps.<\/span><\/p><h3><b>Distribuez les coups dans un sac de frappe<\/b><\/h3><p>Quand on pense \u00e0 un entra\u00eenement de boxe \u00e0 la maison, on a tout de suite en t\u00eate un <span style=\"text-decoration: underline;\"><span style=\"color: #0000ff;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/www.lecercle-boxing.com\/entrainement-sac-de-frappe\/\">training type avec un sac de frappe<\/a><\/span><\/span> ou un punching ball. Et avec raison ! Le sac de frappe est vraiment l\u2019un des \u00e9quipements phares de tout boxeur.<\/p><p><span style=\"font-weight: 400;\">Pour cet exercice, vous aurez donc besoin d\u2019un \u00e9quipement pr\u00eat \u00e0 r\u00e9ceptionner vos frappes. Si vous \u00eates seul, un sac de frappe ou un punching ball fera l\u2019affaire. Si vous avez un partenaire d&rsquo;entra\u00eenement, il peut enfiler des pattes d\u2019ours ou tenir un bouclier de frappe pour vous, aussi connu sous le nom PAO.<\/span><\/p><p><span style=\"font-weight: 400;\">Commencez par 3 rounds de 3 minutes avec 1 minute de jabs, 1 minute de crochets et 1 minute d\u2019uppercuts.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Pendant les 3 rounds suivants, concentrez-vous sur des combinaisons de frappes plus ou moins rapides.<\/span><\/p><p><span style=\"font-weight: 400;\">Tous les coups sont permis, ils ne vous seront pas rendus.<\/span><\/p><h3><b>Devenez ma\u00eetre dans l\u2019art du shadow boxing\u00a0<\/b><\/h3><p><span style=\"font-weight: 400;\">Il est possible de <span style=\"text-decoration: underline;\"><strong><a href=\"https:\/\/www.lecercle-boxing.com\/entrainement-boxe-maison-sans-materiel\/\">s&rsquo;entra\u00eener chez soi sans mat\u00e9riel<\/a><\/strong><\/span>. En commen\u00e7ant par le <span style=\"text-decoration: underline; color: #0000ff;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/www.lecercle-boxing.com\/astuces-shadow-boxing\/\">shadow boxing<\/a><\/span>. Vous avez juste besoin d\u2019un peu d\u2019espace autour de vous.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Cette pratique consiste \u00e0 travailler et r\u00e9p\u00e9ter lentement vos mouvements de boxe le plus parfaitement possible <strong>dans le vide<\/strong> afin qu\u2019ils soient efficaces en situation r\u00e9elle.<\/span><\/p><p><span style=\"font-weight: 400;\">Petits sauts d\u2019avant en arri\u00e8re, combinaisons de coups de base, d\u00e9placements, esquives, mettez-vous dans de vraies conditions de combat.<\/span><\/p><p><span style=\"font-weight: 400;\">Comme pour les exercices pr\u00e9c\u00e9dents, n\u2019oubliez pas votre timer. Pendant 3 rounds de 2 \u00e0 3 minutes, variez les combinaisons tout en maintenant votre garde haute.<\/span><\/p><p><span style=\"font-weight: 400;\">Si vous \u00eates \u00e0 court d&rsquo;id\u00e9es de combos \u00e0 faire, regardez des vid\u00e9os de boxeurs professionnels et recopiez leurs mouvements en shadow boxing.<\/span><\/p><p><span style=\"font-weight: 400;\">Pensez \u00e0 garder votre corps rel\u00e2ch\u00e9 pendant toute la dur\u00e9e de l\u2019exercice pour am\u00e9liorer la fluidit\u00e9 de vos coups. Et si vous le pouvez, placez-vous face \u00e0 un miroir pour pouvoir corriger vos d\u00e9fauts et am\u00e9liorer vos points faibles en temps r\u00e9el.\u00a0<\/span><\/p><h2><b>Round 3 : envoyez des frappes aussi puissantes que Tyson<\/b><\/h2><p><span style=\"font-weight: 400;\">Maintenant que votre coup de poing est plus pr\u00e9cis, il est temps de se concentrer sur <strong>la puissance de vos frappes<\/strong>. Un des secrets pour y parvenir : d\u00e9velopper votre <span style=\"text-decoration: underline; color: #0000ff;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/www.lecercle-boxing.com\/jeu-de-jambes-boxe\/\" target=\"_blank\" rel=\"noopener\">jeu de jambes<\/a><\/span>.<\/span><\/p><h3><b>Montez les marches comme Rocky<\/b><\/h3><p><span style=\"font-weight: 400;\">Vous vous souvenez de cette sc\u00e8ne embl\u00e9matique o\u00f9 Rocky termine sa course en montant les 72 marches du Philadelphia Museum of Art ? On vous propose de faire pareil.<\/span><\/p><p><span style=\"font-weight: 400;\">Placez-vous en bas d\u2019une rampe d\u2019escalier et essayez d\u2019atteindre le sommet en courant le plus vite possible. Redescendez les marches et recommencez l&rsquo;exercice 3 \u00e0 5 fois.<\/span><\/p><p><span style=\"font-weight: 400;\">Pensez aussi \u00e0 bien synchroniser les mouvements de vos jambes avec ceux de vos bras. <\/span><span style=\"font-weight: 400;\">Cet exercice vous permet de travailler votre explosivit\u00e9, votre puissance et votre cardio.<\/span><\/p><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Pour vous motiver pendant la mont\u00e9e, \u00e9coutez en boucle la chanson Gonna Fly Now de Bill Conti. Plus rien ne pourra vous arr\u00eater.<\/span><\/p><h3><b>Sautez \u00e0 la corde r\u00e9guli\u00e8rement\u00a0<\/b><\/h3><p><span style=\"font-weight: 400;\">On vous l&rsquo;a d\u00e9j\u00e0 dit, la corde \u00e0 sauter fait partie des exercices de bases des entra\u00eenements d&rsquo;un boxeur. Elle est id\u00e9ale pour am\u00e9liorer la r\u00e9activit\u00e9 sur vos appuis car vous \u00eates constamment sur la pointe de vos pieds.<\/span><\/p><p><span style=\"font-weight: 400;\">Gr\u00e2ce \u00e0 ses nombreux bienfaits, vous allez aussi travailler votre endurance, votre cardio et votre coordination.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">R\u00e9alisez des rounds de 2 \u00e0 3 minutes. Vous pouvez aussi jouer sur les rythmes et les directions de vos sauts : avant-arri\u00e8re, gauche-droite, doubles sauts ou m\u00eame mont\u00e9es de genoux. Variez selon vos envies !<\/span><\/p><h2><b>Round 4 : pr\u00e9parez-vous physiquement<\/b><\/h2><p><span style=\"font-weight: 400;\">Faire de la boxe signifie aussi \u00eatre capable de tenir pendant un combat. Pour y arriver, vous devez aussi travailler l\u2019ensemble des muscles de votre corps et am\u00e9liorer votre cardio. Il est donc essentiel d&rsquo;incorporer des exercices de <strong>renforcement musculaire<\/strong> et une <strong>pr\u00e9paration physique<\/strong> dans votre entrainement de boxe \u00e0 la maison.<\/span><\/p><p><span style=\"font-weight: 400;\">Plusieurs types d\u2019entrainement s\u2019offrent \u00e0 vous : circuit training, cross training, HIIT ou encore musculation au poids du corps.<\/span><\/p><p><span style=\"font-weight: 400;\">Vous pouvez par exemple faire des burpees, des jumpings-jack, des pompes, des squats et des crunchs. Libre \u00e0 vous de faire les exercices qui vous plaisent le plus.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Le but c\u2019est de renforcer vos muscles et d&rsquo;am\u00e9liorer votre rythme cardiaque !<\/span><\/p><p><span style=\"font-weight: 400;\">Si vous avez du mat\u00e9riel de fitness comme des halt\u00e8res, des kettlebells ou des \u00e9lastiques, ajoutez-les dans votre routine physique. Vous allez obtenir une s\u00e9ance d\u2019enfer et vous pourrez tenir plus longtemps pendant un combat.<\/span><\/p><h2><b>Round 5 : passez \u00e0 la pratique dans une s\u00e9ance de boxe en physique<\/b><\/h2><p><span style=\"font-weight: 400;\">Maintenant que vous avez pu go\u00fbter \u00e0 la boxe \u00e0 la maison, vous avez peut-\u00eatre envie de venir tester en club ?<\/span> <span style=\"text-decoration: underline;\"><span style=\"color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/www.lecercle-boxing.com\/\">Le Cercle<\/a><\/span><\/span> vous accueille \u00e0 bras ouverts !\u00a0<\/p><p><span style=\"font-weight: 400;\">Nos s\u00e9ances sont sans combat et sans choc. Pendant 50 minutes, vous alternez entre <strong>bootcamp<\/strong> et <span style=\"text-decoration: underline; color: #0000ff;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/www.lecercle-boxing.com\/boxe-anglaise\/\" target=\"_blank\" rel=\"noopener\"><strong>boxe anglaise<\/strong><\/a><\/span> sur nos aqua-bags. D\u00e9connectez et d\u00e9foulez-vous sans prise de t\u00eate.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Entrez dans la ronde !\u00a0 Nos coachs vous attendent dans notre studio situ\u00e9 au pied du Sacr\u00e9-C\u0153ur.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d1a86f0 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"d1a86f0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/www.lecercle-boxing.com\/premiere-fois\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Je d\u00e9couvre le cercle<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-8bb7b9a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8bb7b9a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-505eced\" data-id=\"505eced\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6cf20d6 elementor-widget elementor-widget-heading\" data-id=\"6cf20d6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">dans la m\u00eame cat\u00e9gorie<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-36e5225 elementor-widget elementor-widget-post-info\" data-id=\"36e5225\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-b8a4cbe elementor-inline-item\" itemprop=\"about\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-terms\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">Tagged:<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-post-info__terms-list\">\n\t\t\t\t<span class=\"elementor-post-info__terms-list-item\">boxe<\/span>\t\t\t\t<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-538c662 elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"538c662\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Partager<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-94684be elementor-share-buttons--view-icon elementor-share-buttons--skin-framed elementor-share-buttons--color-custom elementor-widget__width-auto elementor-share-buttons--shape-square elementor-grid-0 elementor-widget elementor-widget-share-buttons\" data-id=\"94684be\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Partager sur facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-facebook\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Partager sur twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-twitter\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-d99a683 elementor-hidden-mobile\" data-id=\"d99a683\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fe2fa4e related-posts elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fe2fa4e\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-425f86e\" data-id=\"425f86e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9f9d1fb elementor-widget elementor-widget-heading\" data-id=\"9f9d1fb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\">abonnez-vous ici pour <br>une pizza gratuite*<\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-48f4f41 elementor-widget elementor-widget-global elementor-global-16136 elementor-widget-html\" data-id=\"48f4f41\" data-element_type=\"widget\" data-e-type=\"widget\" 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type='text\/javascript'>(function($) {window.fnames = new Array(); window.ftypes = new Array();fnames[1]='FNAME';ftypes[1]='text';fnames[2]='LNAME';ftypes[2]='text';fnames[0]='EMAIL';ftypes[0]='email';fnames[3]='MMERGE3';ftypes[3]='number'; \/*\n * Translated default messages for the $ validation plugin.\n * Locale: FR\n *\/\n$.extend($.validator.messages, {\n        required: \"Ce champ est requis.\",\n        remote: \"Veuillez remplir ce champ pour continuer.\",\n        email: \"Veuillez entrer une adresse email valide.\",\n        url: \"Veuillez entrer une URL valide.\",\n        date: \"Veuillez entrer une date valide.\",\n        dateISO: \"Veuillez entrer une date valide (ISO).\",\n        number: \"Veuillez entrer un nombre valide.\",\n        digits: \"Veuillez entrer (seulement) une valeur num\u00e9rique.\",\n        creditcard: \"Veuillez entrer un num\u00e9ro de carte de cr\u00e9dit valide.\",\n        equalTo: \"Veuillez entrer une nouvelle fois la m\u00eame valeur.\",\n 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data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">(* la pizza pourrait en fait \u00eatre notre newsletter, mais elle est pas mal aussi)<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Sommaire La boxe anglaise est un sport qui ne se pratique pas obligatoirement en club. Si vous n\u2019avez pas le temps de vous d\u00e9placer dans une salle de boxe ou que vous pr\u00e9f\u00e9rez tout simplement vous initier \u00e0 la discipline chez vous, votre meilleure solution est de faire un entrainement boxe maison. Ce type de [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":10953,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[22,1],"tags":[15],"class_list":["post-8457","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-boxe-au-quotidien","category-non-classe","tag-boxe"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 rounds pour un entrainement boxe maison de qualit\u00e9<\/title>\n<meta name=\"description\" content=\"S&#039;initier \u00e0 la boxe anglaise sans aller dans un club, c&#039;est possible ! Suivez notre programme d&#039;entrainement boxe maison. 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